How to use the guide

The calculator will show how much calorie, protein, carbohydrate and fat, your body needs per day base on the current body status and activity. To estimate daily requirement correctly, you should re-calculate your target every three months.

For dieting, basically you can subtract 400-500 kcal from total calorie by reducing carbohydrate. With this volume, you can reduce your weight around 1 pound per week but you can increase or decrease the amount depending on your situation.